Ask the Sports Nutritionist

Question: I’m a T2 diabetic and I’m wondering what the best food is to start the day before a big ride. I’m doing a few centuries next month for the Aids ride and I need the energy without spiking or crashing. Oatmeal and honey spike me like crazy. Kelli’s Answer: With Type 2 Diabetes,...Read more »

Question: I have a question about using Shot Bloks and Shot Roks on my longer rides. Do I take these together? Do I start these from the very beginning of my ride and eat them as I go? Do I alternate them as I go. I need help with my fuelling schedule. Kelli’s Answer: Thanks for the...Read more »

What’s the best fuel for an early morning ride? Question: Out of habit, I’ve always eaten cereal (granola) before my morning ride. For the last several weeks, I’ve been riding at 6am to avoid the heat, and eating at 5:30 am. I haven’t had any stomach issues, but I am not sure that this is...Read more »

Question: “I am a mountain biker who rides and races long-distance (24 hour races, 100-milers, etc). My favorite and most trusted sports drink recently added caffeine to the mix. 50 mg in 3 scoops, which is approximately the amount I would use in 2 hours of a long-distance ride. I’m afraid of the possible side effects...Read more »

We’re often asked about Nutella? Is it good for Daily Nutrition, and for Training Nutrition. Does it have a place? Here’s what our expert sports nutritionist, Kelli has to say: For TRAINING NUTRITION, it can have a place. As a high-carb food with mainly natural ingredients, you can use it with pre-training nutrition, during-training...Read more »

Steven’s Question: I’ve been having leg cramps in the middle of the night. What is something to take/drink after my rides that can help me with post-recovery? I’m limited because I’m diabetic and really have to watch the sugar/carb intake. Kelli’s Answer: Thanks so much for your question! There’s a few aspects of nutrition...Read more »

Hi Kelli, I’d like to know if my love of beets is a good thing and it eating them is helping my cycling in any way? Kelli’s Answer: As a true SuperFood vegetable with a beautiful color, it’s hard to beat beets. They can be intimidating, I know, but it looks like they aren’t...Read more »

Question: I have the hardest time remembering to eat while cycling, especially long rides. Sounds stupid, but any tips for remembering? Kelli’s Answer: You’re not alone…many athletes simply forget to fuel while cycling, running, etc. Here’s 4 tips to help you out: It has to be readily available. This is why I’m a fan of camelbaks/hydration...Read more »

Question: I am successfully working toward my goal racing weight (I’m a cyclist), but I find that I am starving before bed. It sometimes makes it hard to sleep and leaves me feeling nauseous. Any suggestions that will help without derailing my fat loss progress? Kelli’s Answer: This is a common issue for any...Read more »

Hi Kelli, how do I control my portion sizes? I feel like I am eating way too much but I’m not sure how to keep it in check. You’ve heard it before, and it’s still true: Our portions are out of control! I’ve seen a client eat 1000 calories of raisin bran without knowing...Read more »

We’ve had a few people writing in and asking what type of whey protein is best for them to add to smoothies, yogurt, and other foods. Are you an athlete that uses whey protein powder to add protein and nutrients to smoothies, yogurt, or other foods? Whey protein is sold all over the place...Read more »

Every Winter or Spring, I seem to get a cold or flu that keeps me on the couch for a week. This really puts a damper on my training and leaves me feeling weak for a couple of weeks afterwards. Any tips to avoid colds so I can keep training strong? Kelli’s Answer: I...Read more »

My question is other than juice, can you suggest modifications in lieu of table sugar for energy and hydration.

Answer:

Both raw/organic honey or agave can work great in the homebrew (substitute in the same quantities for the sugar, or to taste), but you do have to shake well in order to make sure they don’t settle out. Have you tried either of these? Also, make sure to use at least the minimum amount of salt recommended in the homebrew as the temps rise, you need the sodium replacement if you’re sweating.